Red Meat
Read meat is a rich source of iron. Beef, sheep meat, duck, goose and horses are considered as sources of red meat, which are iron rich foods. To make your kids, try out some tasty and easy meatloaf recipes.

Beet Root
Beetroot has high level of iron content. This helps in reactivating and regenerating the red blood cells.

Spinach
Its not just meant for Popeye, but for all his fans. Spinach, the generously green plant is one of the popular iron foods. In a serving of 180g of spinach, body gets 6.43mg of iron.

Broccoli
Broccoli, similar in structure to cauliflower is high in iron. The iron rich vegetable can be boiled and with a little sprinkle of salt,Broccoli will be ready for the table.

Almonds
Almonds, the exquisite nuts of Middle East are iron rich foods. An ounce of almonds in daily diet, will give you 6% of daily iron requirement.

Dates
Dates are dry fruits which foods with high iron content. They also provide the body with essential nutrients and thus are supposed to have multiple health benefits.

Fenugreek
Fenugreek, native of Indian land, is used both as a herb and spice. This vegetable is one of the important iron rich foods. The natural source of iron is good for building hemoglobin and for long term health benefits.

Asparagus
Asparagus belongs to the plant family and has over 300 species. 'Asparagus officinalis' is the edible asparagus, and is considered to be high iron food item. For healthy eating try incorporating asparagus soup or asparagus salad in your daily meal.

Romaine Lettuce
This high in iron food, can be eaten raw. It also provides Vitamin C, K and A to the body. For delicious preparations use it in salads and sandwiches.

Swiss Chard
Swiss Chard is has innumerable health benefits. Swiss chard is recommended as improve the intake of iron for those suffering with iron deficiency and even to those who want to prevent one!

Kale Cabbage
Kale is an excellent source of iron. Kale cabbage is an ultimate source of iron. You can fry it or boil it, the vegetable is sure to give you your daily dose of iron.

Corn
Corn helps in reducing iron deficiency. The rich in iron food is easy to cook and healthy to eat. Spinach and corn combination is lovely and a hit among kids, try it out for dinner tonight!

Potatoes
Everybody loves potatoes! Potatoes are iron absorption enhancers and baked potatoes with skin are foods with high iron content. So have them for breakfast, lunch or dinner, potatoes rule the roost! Experiment with the potato recipes for discovering interesting flavors.

Clams
Clams are shellfish and foods with high in iron content. They are freshwater and marine water seafood. They are extremely easy to cook and are found in the coastal cuisines.

Oysters
Oysters are iron rich foods. This type of shellfishes have contain, magnesium, zinc, calcium and copper.

Raisins
Raisins are a good source of iron for those who are suffering from anemia. Raisins also act as antioxidants, which are important for protection of cells. The high iron food tastes the best with chocolates, if that's an incentive!

Fig
Figs are foods high in iron. The fruit can also be consumed as laxative and is an delicious substitute for sweets. The native of western Asia, fig can be cooked or eaten raw.

Carrots
The benefits of carrots are immeasurable. The beautiful color of the carrot is tempting enough to include it in your diet. You can make salads, juices or even eat raw.

Bread
Whole wheat breads are iron rich foods and are thus recommended for improving iron intake. Whole wheat breads also provides the body with carbohydrates and fiber.

Watermelon
Watermelon is the 'iron fruit'. Its sweet taste is awaited by many in all round the year. The fruit rehydrates the body and provides the essential richness of iron.

Tomato
The rich red color of tomatoes in a good enough indicator that tomatoes are high in iron. 8 ounces of tomato juice in food preparation provides the body with 1 mg of iron. Tomato recipes also add to the nutritional value of the meal.

Sunflower Seeds
Sunflower seeds are iron rich foods. A 1/4th cup of sunflower seeds gives the body 1.2 mg of iron.

Apricots
Dried apricots if given to anemic people, the iron content in the body will improve steadily. The fruit is easy to digest and nutrients like vitamin A and vitamin C.

Lentils
Lentils are native of India and are foods high in iron. They are a part of Indian square meal and are eaten to avert iron deficiency. Other than that they have essential amino acids.

Green Peas
Green peas are also foods high in iron content. They help in blood cell formation and function, and thus help in preventing anemia.

Soybeans
Soybeans are a rich source of iron. Having ¾ cup gives you 6.5mg of iron dosage.

Tuna
Tuna sandwiches are yummiest snacks. You can use tuna in salads, grill it or roast it. The fish is simply a gourmet's delight and high iron food.

Bran Flakes
Bran Flakes is what we start our day with. Right from kids to adults have bran flakes as the first meal of the day. The iron rich foods are easily available and in variety of flavors. Eating 45g of bran flakes give 5.3mg of iron.

Museli
Museli is a nutritional supplement, and thus prescribed by gym instructors. They are toasted oats and can be eaten with milk. 60 g of museli in breakfast gives the body 2.76mg of iron.

Tofu
Tofu, a cheese like food content is high in iron. Having 4 ounces of tofu will give you 6mg of iron. Tofu can be fried, added to salads and even to curries.

Green beans
Green beans are a rich source of iron and can be eaten fresh. Frozen green beans have a longer shelf-life and can be used all round the year. Fresh green bean recipes are mouthwatering treats for one and all.

Cashews
Cashews are edible nuts and a very good source of iron. Having ¼ cup of nuts gives the body 2.1mg of iron. Cashews are ground into pastes so that they can be used to make delectable curries.

Soy yogurt
Soy yogurt has a trace of iron. However, its a good substitute for buffalo milk. Having 6 ounces of soy yogurt gives the body 1.1mg of iron. Soy products are wonderful in taste and healthy as they are less calorific.

Millet
Millet is a cereal crop of Asia. Popularly known as Bajri or Jowar in India, the crop tops the list of iron rich foods. Having one cup of millet gives the body 1.1mg of iron.

Sesame Seeds
Sesame seeds are edible seeds, often used as a spice in Indian food. Commonly known as til in Maharashtra, it adds to the flavor and improves the nutritional value of the food by increasing the iron content. 2 tsbp of sesame seeds give 1mg of iron.

Finger Millet or Ragi
Finger Millet or Ragi is fantastic source of iron. Mostly consumed in western and southern parts of India, Ragi or nachni is cooked as bhakri, kind of a flat bread, as kheer, a sweet porridge and ladu, a sweet ball like preparation.

Sprouts
Sprouts are Kala Chana, alfalfa, moong and barley. These seeds are juicy and add to the taste of salad or any curry preparation. They high in iron content and can be boiled too.

Lima Beans
Lima beans is ideal for anemia sufferers. It replenishes the iron content in the body with iron, bringing back the energy levels. Lima beans are also excellent for person dealing with diabetes.

Pork Roast
Pork Roast is generous source of iron should be included as a part of diet to prevent anemia. Having 3 ounces of it gives the body 2.7mg of iron.

Kidney Beans
Kidney beans or rajmah is a vegetarian's delight. The beans are make extremely tempting curries. An icon of Punjabi dhabas, rajmah's red color is enough to talk about its high iron levels.

Egg

Alfalfa
Alfalfa is a herb and has many nutrients. The herb has a high content of iron. Having 1 cup of of herb can give you .32 mg of iron.

Barley
Barley is a clear king of all nutrients. Its a must in the regular diet. The cereal not only has iron but is rich with copper, magnesium, selenium and zinc.

Chickpeas
Chickpeas are mandatory for healthy living as they are a good source of iron. Having 200g of chickpeas will provide the body with 6.2mg of iron.

It's easy to eat iron rich food as a vegetarian, or even vegan.

According to Kathleen M. Zelman, MPH, RD, LD, some great sources are:

Dark, leafy greens (spinach, collards)
Dried fruit (prunes, raisins)
Iron-enriched cereals and grains (check the labels)
Beans, lentils, chick peas and soybeans
Artichokes

TIP:
Eating Vit C helps increase absorption of Iron. So, how 'bout a salad and an orange? Or a bowl of lentil soup with spinach, flavored with some lemon?

Here are the RDA's for Iron:

Females ages 11 to 50 - 18 mg
Females over age 50 - 10 mg
Pregnant women - 30 to 60 mg
Males ages 10 to 18 - 18 mg
Males over age 19 - 10 mg

It's super easy to get... Here are some good sources and how much iron (in mg) per serving:

almonds 4.4
dried figs 4.0
cooked spinach 3.5
hummus 2.6
cooked garbanzo beans 2.4
cooked dry beans 2.3
cooked lentils 2.2
brown bread 1.7
cooked green peas 1.4
cooked potato 1.4

So, eat your beans and greens! :)

And the top 10 list is:
10.) Swiss Chard, cooked
9.) Lima Beans, cooked
8.) Tempeh
7.) Bagel, enriched
6.) Tofu
5.) Quinoa, cooked
4.) Spinach, cooked
3.) Lentils, cooked
2.) Blackstrap Molasses
1.) Soybeans, cooked

Vegetarians, while they consume approximately the same amounts of Iron, zinc and copper, the amount of iron and zinc are significantly less absorbed . However for copper, the be veterinarians have a better cooper absorption.

The second diagram gives a modified food pyramid for vegetarians.

-quote-

Good sources of iron for vegetarians include wholegrain cereals and flours, leafy green vegetables, blackstrap molasses, pulses such as lentils and kidney beans, and some dried fruits.

Good Sources:
Chick peas (200g or 7oz) 6.2mg
Bran flakes (45g or 1½oz) 5.3mg
Spinach, boiled (100g or 3½oz) 4.0mg
Baked beans (225g or 8oz) 3.2 mg
Black treacle (35g or 1¼oz) 3.2 mg
Muesli (60g or 2¼oz) 2.76mg
4 Dried figs (60g or 2oz) 2.1 mg
8 Dried apricots (50g or 1¾oz) 2.1 mg

Fair Sources:
Egg, boiled 1.3 mg
Avocado (75g or 2¾oz) 1.1 mg
Asparagus (125g or 4¾oz) 1.1 mg
1 slice wholemeal bread (40g) 1.0 mg
Broccoli, boiled (100g or 3½oz) 1.0 mg
Brown rice (200g or 7oz) 0.9 mg
Peanut butter (20g or ½oz) 0.5 mg

Poor Sources:Banana (120g or 4¼oz) 0.48 mg
Yoghurt (150g or 5½oz) 0.36 mg
Cow's milk (½ pint) 0.14 mg
Hard cheese (30g or 1oz) 0.12 mg
Margarine (7g or ¼oz) 0.02 mg

Despite iron from plant foods being less readily absorbed research has shown that vegetarians are no more likely to suffer from iron deficiency than non-vegetarians. Draper & Wheeler (1989) have stated there is no indication of increased prevalence of iron deficiency amongst vegetarians. Anderson (1981) found the iron status of long-term vegetarian women to be adequate, despite a high intake of fibre and phytate.
----end quote----

To know more about this check on --->> http://www.vegsoc.org/info/iron.html

leafy vegetables,vegetables like beet root, carrot,milk,cherries are some of the foods rich in Iron.

Here is a big list (not made by me)

Iron rich food Iron Content RDA % * Calories

Cockles boiled 28mg 155% 50
Black Pudding 20mg 111% 300
Liver 9mg 50% 190
Fish Paste 9mg 50% 170
Faggots 8.3mg 46% 270
Kidney 8mg 44% 170
Venison 7.8mg 43% 200
Heart 7.7mg 43% 180
Mussels boiled 7mg 39% 90
Liver Pate 7mg 39% 190
Liver Sausage 6.4mg 36% 312
Goose 5mg 28% 320
Pheasant 5mg 28% 220
Shrimps canned 5mg 28% 95
Haggis 4.8mg 27% 310
Sardines canned 4.5mg 27% 180
Anchovies canned 4mg 22% 285
Whitebait 4mg 22% 310
Tongue Ox 3mg 17% 300
Pilchards canned 2.7mg 16% 130
Beef lean 2.5mg 16% 240
Other Iron rich foods Iron content RDA % Calories
Thyme ground 124mg 688% * 276
Curry Powder 58mg 321% * 233
Oat & Wheat Bran 45mg 250% * 330
Cinnamon ground 38mg 210% * -
Garam Masala 33mg 183% * 380
Rosemary 30mg 167% * 330
Oxo cube 24.5mg 136% * 230
Paprika 24mg 133% * 290
Bran Flakes 20mg 111% 320
Ready Brek 13.2mg 73% 373
Special K cereal 13mg 73% 370
Bran Wheat 13mg 73% 205
Sesame Seeds 10mg 55% 11
Black Treacle 9.2mg 54% 260
Soya flour low fat 9mg 50% 350
Wheatgerm 8.5mg 49% 300
Liquorice 8mg 44% 310
Cashew Nuts 6.2mg 34% 610
Blackcurrants canned 5mg 28% 45
Figs dried 4.2mg 23% 205
Bombay Mix 3.8mg 21% 500
Lentils boiled 3.5mg 19% 100
Apricots ready-to-eat 3.5mg 19% 160
Hazelnuts 3.2mg 19% 650
Almonds 3mg 17% 600
Twiglets 3mg 17% 380
Soya beans 3mg 17% 140
Malt bread 2.8mg 16% 270
Wholemeal bread 2.7mg 15% 215
Red Kidney beans 2.5mg 14% 100
Watercress 2.2mg 14% 23

Sep 30 2009
Fortunately, iron deficiency anemia isn't as big a problem as it once was.

The use of vitamins, iron rich baby foods, and/or iron fortified baby foods have helped both breast feeding babies and babies who drink an iron fortified infant formula avoid becoming anemic from a lack of iron.

Iron deficiency is still a problem for some kids though, especially toddlers who are picky eaters and drink too much milk and not enough iron-rich foods.

In general, your child should eat at least two or more iron-rich foods each day. Knowing which foods actually have iron in them can be confusing for parents though.
Iron-Rich Foods
Foods that are a good source of iron include:

* liver
* lean red meats, including beef, pork, lamb
* seafood, such as oysters, clams, tuna, salmon, and shrimp, etc.
* beans, including kidney, lima, navy, black, pinto, soy beans, and lentils
* iron fortified whole grains, including cereals, breads, rice, and pasta
* greens, including collard greens, kale, mustard greens, spinach, and turnip greens
* tofu
* vegetables, including broccoli, swiss chard, asparagus, parsley, watercress, brussel sprouts
* chicken and turkey
* blackstrap molasses
* nuts
* egg yolks
* dried fruits, such as raisins, prunes, dates and apricots

Iron Rich Baby Foods
At first, unless your baby was premature or is already anemic, your baby will usually get all of the iron she needs from breast milk or an iron-fortified infant formula. Once she is 4 to 6 months old though, she will likely begin to need some extra iron, which usually comes in the form of an iron fortified baby cereal. Later on, be sure to choose from a good variety of iron-rich baby foods, which you can often find by comparing food labels and choosing foods with a high iron content. Or choose age appropriate iron-rich foods when making your own baby food to make sure your infant gets enough iron.
Iron Fortified Foods
In addition to foods that naturally have a lot of iron in them, many foods are now fortified with iron or have iron added to them. This is good news because many kids, especially younger ones don't usually like many of the best iron rich foods, such as liver, oysters, clams, and lentils.

Check food labels to find foods fortified with iron, including:

* Instant Oatmeal
* Ready-to-eat Cereals, such as Total, Product 19, Raisin Bran
* Grits
* Iron Kids Bread
* Carnation Instant Breakfast Mix
* Pasta
* Iron Fortified Toddler Formula, such as Enfamil Next Step or Similac 2

Remember that a food that provides 10% to 19% DV or more for a nutrient, such as iron, is usually considered to be a good source of that nutrient, so compare food labels and look for foods that have higher numbers for iron on the food label.
What You Need To Know

* Risk factors for iron deficiency include toddlers and older children who drink more than 24 ounces of milk each day and have a diet low in iron and vitamin C.

* vitamin C can help your body absorb iron, so it is a good idea to pair iron-rich foods with foods that have a lot of vitamin C, including citrus fruits and iron-fortified orange juice.

* It is harder for the body to absorb the nonheme iron that is found in fruits, vegetables, and grains, than the heme iron that is found in animal foods, including red meats, poultry, and fish.

* Remember that nuts and shellfish can pose a food allergy danger for younger kids and too much seafood can expose younger kids to mercury, so follow current fish and mercury warnings when feeding children seafood.

* Keep in mind that the %DV for iron on food labels is based on the adult needs of 18mg or iron a day, while a toddler only needs about 7 to 10mg a day. So while an egg provides 4% DV of iron for an adult, it would actually provide about 7% to 10% DV of iron for a toddler.

Just reading from an article on it, in terms of foods that are high in iron:

"Good sources of iron for vegetarians: (Single servings, listed from highest to lowest.) Chick peas, liquorice, muesli, spinach, silverbeet, haricot beans, molasses, dried apricots, figs, brewers yeast, fresh wheatgerm.
Fair sources: Boiled egg, avocado, asparagus, wholemeal bread, broccoli, brown rice.
Poor sources: Milk (cow’s), cheese, yoghurt, banana."

Also of note is that Vitamin C helps the body to absorb the iron found in plants, so its always good to keep your Vitamin C levels high. And tea and coffee actually inhibit your iron absorption by over 50%, so don't drink them during or close to meals as they will greatly reduce your iron intake.

Iron Absorption Enhancers: eat these foods to increase the iron absorption of the foods below.

Fruits: Orange, Orange Juice, cantaloupe, strawberries, grapefruit etc
Vegetables: Broccoli, brussels sprouts, tomato, tomato juice, potato, green & red peppers
White wine

Iron Absorption Inhibitors: these foods decrease the iron absorption.

Red Wine, Coffee & Tea
Vegetables: Spinach, chard, beet greens, rhubarb and sweet potato
Whole grains and bran
Soy products

List of Grains Rich in Iron:

Brown rice, 1 cup cooked 0.8 mg
Whole wheat bread, 1 slice 0.9 mg
Wheat germ, 2 tablespoons 1.1 mg
English Muffin, 1 plain 1.4 mg
Oatmeal, 1 cup cooked 1.6 mg
Total cereal, 1 ounce 18.0 mg
Cream of Wheat, 1 cup 10.0 mg
Pita, whole wheat, 1 slice/piece, 6 ½ inch 1.9 mg
Spaghetti, enriched, 1 cup, cooked 2.0 mg
Raisin bran cereal, 1 cup 6.3 mg

List of Iron Rich Legumes, Seeds, and Soy:

Sunflower seeds, 1 ounce 1.4 mg
Soy milk, 1 cup 1.4 mg
Kidney beans, ½ cup canned 1.6 mg
Chickpeas, ½ cup, canned 1.6 mg
Tofu, firm, ½ cup 1.8 mg**
Soy burger, 1 average 1.8 to 3.9 mg**
Raw Spinach, 1 cup 1 mg**
Cooked Spinach, 1 cup 3.5 mg **
Pumpkin Seeds, ½ cup roasted 8.5 mg
Pistachios, ½ cup 4.4 mg

List of Vegetables Rich in Iron:

Broccoli, ½ cup, boiled 0.7 mg
Green beans, ½ cup, boiled 0.8 mg
Lima beans, baby, frozen, ½ cup, boiled 1.8 mg
Beets, 1 cup 1.8 mg
Peas, ½ cup frozen, boiled 1.3 mg
Potato, fresh baked, cooked w/skin on 4.0 mg
Vegetables, green leafy, ½ cup 2.0 mg
Watermelon, 6 inch x ½ inch slice 3.0 mg

Other Foods Rich in Iron:

Blackstrap Molasses, one tablespoon 3.0 mg
Dates or Prunes, ½ cup 2.4 mg

Here in the Philippines, the most popular vegetables that are iron-rich are:
Moringa oleifera (malunggay or kamunggay)
http://blogtext.org/userFiles/LateBloomer/Bago/Malunggay.jpg

Sweet potato or camote tops:
http://www.nparks.gov.sg/blogs/garden_voices/wp-content/2007/04/wilson-wong-07-sweetpotato-pt1.jpg

Try these recipes here:
http://www.ex-designz.net/recipedisplay.asp?rid=929
(corn is optional here)

Potato tops salad recipe at http://www.ehow.com/how_5133824_make-sweet-potato-tops-salad.html .

More recipes you can find online.

Green leafy vegetables are rich in iron
1. broccoli
2. bok choy
3. spinach
4. turnip greens
5. mustard greens
6. kale
7. parsley
8. watercress
9. edible seaweed

Yellow Veggies
1. Pumpkin (cooked)
2. Sweet Potato (cooked)

Fruits/ nuts
1. Prunes
2. Apricots
3. Figs
4. watermelon
5. almonds
6. cashews
7. sunflower seeds
8. mango
9. tomato (not very high)

Beans/ Peas
1. chick peas
2. lentils
3. navy beans
4. pinto beans
5. lima beans
6 soy beans

Pasta
Cream of Wheat
Wheat Germ
Whole Wheat bread
black molasses
beets

You may also want to be aware that eating too many nuts and drinking too much tea may negatively affect the absorption of iron in your body.

Here's something you should wake up and eat every day. It's a bowl of Total Cereal. Read this experiment here: http://www.stevespanglerscience.com/content/experiment/00000034

I've actually tried this experiment one day. It's pretty cool, you drop a magnet in a bowl of Total cereal, and you'll see that it has a lot of iron in it. Why I recommend Total cereal, it's because it has iron it, and a whole lot of other vitamins. Sure, it's good to mix it up every once in a while. You don't have to have Total cereal every day. You can even mix Total cereal with another cereal, if you're totally not into the taste of Total cereal.

Watch the video below.

I did a search for foods high in Iron and this is what I came up with.
1) Total Cereal right now you can get a 1.00 off coupon at the site.
2) Beef Liver
3) eggs and egg Yolks
4) Red Meat
5) Eggs and Egg Yolks
6) Liver
(The last 3 are also high in Cholesterol)
7) Seafood and Shellfish
8) Sunflower Seeds
9) Cashews
10) Watermelon
11) Mango
I hope this list helps you out !

http://www.flickr.com/photos/mlk/2274941558/
http://www.flickr.com/photos/hand-nor-glove/390415138/
http://www.flickr.com/photos/frankbb/3067370213/
http://www.flickr.com/photos/alessandromendes/640656383/
http://www.flickr.com/photos/jonasthomen/432726656/
http://www.flickr.com/photos/amandavivan/2273537965/
http://www.flickr.com/photos/sugarbearsteve/213893697/http://www.flickr.com/photos/wisugar/2423369683/

Leafy green veggies such as: chard and spinach. Also various beans. A great way to incoporate a super iron boost in to your diet is to make a soup of chicken broth, reduced chard or spinach and some kind of beans. Adding a little canned diced tomato adds to the experience as well as adds lycopene, a serious cancer fighter!

leafy dark greens such as spinach and kale and collard greens. You can also sprinkle brewer's yeast onto your salads and foods.

Here is an article that talks about ways that vegetarians can get enough iron to supplement their diets. Hope it helps!
http://findarticles.com/p/articles/mi_m0820/is_339/ai_n16088471/